Food Nutrition / Fruit & Vegetable

Mangoes are an excellent source of carotene (pro-vitamin A)

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Nutritive Value per 100 g of Ripe Mango

Energy (Kcal) : 74
Fibre (g) : 0.7
Calcium (mg) : 14
Iron (mg) : 1.3
Carotene (µg) : 2743
Vitamin C (mg) : 16

The unique shape of this golden fruit has captivated the imagination as well as taste of people over several centuries: In fact, its shape is now recognised as a symbol of Indian art and culture. Even the dreaded summer of unbearable heat is welcomed by most Indians for it is the season of the king among fruits.

The mango is one of the choicest and most appreciated of all fruits because of its aromatic flavour and taste. It is considered as one of the triphalas and attributed with several superb qualities.

A large number of varieties of this fruit are grown each of these has its own flavour, taste and pulp consistency. Many are important commercially, and are hence cultivated in large orchards. Mango varieties get their names because of several criteria such as royal patronage, place, texture, taste and flavour. Most people find the very names mouth watering.

Keeping quality of fruits ranges between 2 and 4 weeks depending on the method of storage. Refrigeration and air freight have now enabled transport over long distances. Europe, Russia, Middle East, UK are very good buyers for Indian Mangoes.

The most commonly grown varieties such as Alphonso, Banganapalli, Dussheri, Langra and Keshar are exported to various countries. Mango fruit products like chutneys, pickles, amchur, ampapar, jams, jellies squashes and slices are also exported.

For the money spent on them, mangoes are most nutritious. They are an excellent source of carotene (pro-vitamin A) as compared to other common fruits. Ripe mango is also very good source of vitamin C. Raw mango has appreciable amounts of iron. The fruit is a fair source of potassium and other trace minerals. If consumed during the seasons when they are available in plenty, mangoes help to prevent many diseases such as vitamin A deficiency blindness.

The mango is a highly prized dessert fruit in India. It has a rich, juicy, aromatic taste a combination of sweetness and acidity. Juice, jams, jellies, pickles, sauces, sweetmeats mango preparations are endless. But to derive the most out of the nutrients in this fruit, it is best to eat it just as a ripe fruit. Naturally it is an important ingredient of fruit salads, fruit melbas and ice creams. The mango pickles of India are world famous.

Peeled unripe mangoes are cut into small thin pieces and dried in the sun after seasoning with turmeric powder. This dried material known as amchur is used as such or as a powder. It keeps well for about 3 years if stored in air-tight containers. Amchur is used as a souring agent in Indian cookery.

(Reference : Fruits, NIN, ICMR)

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